Happened to me picking up the cat litter box. I think it was a combination of 2 hours of hockey the night before, sitting in the car for 2 hours the day of, and bending at the wrong time when not prepared..just one of those things. It was about 6 weeks before I was pretty normal again. Usual stuff, stretching, ab work, core strength etc. Ice works, heat doesn't..that's what my physio friend told me. Nerves are inflamed so don't heat them. Don't laze around too much during rehab..try to stay active. I had to "sleep" on my stomach with my elbows under my chest for 3 days. No long term effects..after 3 months I was right back to normal and haven't had a problem since. Don't rush it though..back injuries are not fun.